Box Back Squats (20) 5 sets of 5 reps all sets Finish 5-10lb more than last time 8/7 12min AMRAP 400m Run (500m Row) 100ft Front Rack Walking Lunges (70/50) two down and back

5rds For Time: 15 Box Jumps (24) 12 Power Cleans (135/95) 6 Push Jerks (135/95) -Rest exactly 2 minutes between rounds- 15min Mobility Finisher

6 sets of: (22) Hang Squat Snatch Set 1: 5 reps at 50% Set 2: 3 at 60% Set 3: 3 at 65% Set 4: 3 at 70% Set 5: 3 at 75% Sets 6: 3 at 80-85% or 5-10lbmore than last time. (7/15) 7min AMRAP 7 Pull-Ups 7 Burpees 4 Shuttles

Sumo Deadlift (24) 1 set of 5 reps at 45-50% 1 sets of 3 reps at 60-65% 1 sets of 3 reps at 70-75% 1 sets of 2 reps at 80% 1 sets of 2 reps at 85% 1 set of 2 reps at 88% 1RM or 5-10lb more than 7/24 3rds For Time: 20 Wall Balls (20/14) 35 Sit Ups

For Time: 400m Run (500m Row), BUY-IN -then, 3rds- 20 KB Swings (70/50) 10 Strict Ring Dips (Hand Release Push-Ups 200m Run (250m Row) 3rds NFT 15 Front + Side Plate Raise 16 Dbl KB Front Rack Lunes, HAP